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Joel David Moore Workout Routine

Hanna Walther Author Profile



Joel David Moore's Workout Routine and Diet

What does Joel David Moore’s workout routine look like?

Joel David Moore is an American actor, director, writer, and producer best known for his roles in Dodgeball, Avatar, Bones, and Grandma’s Boy. He grew up in Portland, Oregon, and studied Fine Arts at Southern Oregon University. Moore can also be seen in Katy Perry’s music video, “Waking Up in Vegas.”

Moore’s thin, gaunt body type often wins them the role of the nerdy, eccentric type, which he plays very well. While some may think he doesn’t work out or eat well, he’s actually got a very targeted diet and workout plan.

While we’ve thoroughly researched Joel David Moore’s workout routine and diet, this post does not contain his exact routine. Instead, it’s a compilation of his social commentary, interviews he’s done, and information from experts in the industry.


Current Stats 

  • Height:‎ 6’2″
  • Weight: 165 pounds
  • Age: 45 years old
  • Birthday: September 25, 1977
  • Accolades: director of three films; psychological thriller Spiral (2007), Youth in Oregon (2016), and Killing Winston Jones (2018). Best Picture Award at the London Independent Film Awards for The Immaculate Room, Razzie Award for The Hottie and the Nottie, Gold-Vision Award at Santa Barbara International Film Festival for Spiral (2007)


Workout Principles

As an actor, Joel David Moore definitely has a character role he typically plays; the nerdy, skinny stereotype is his go-to character, and he does it well.

However, as new installments of Avatar have been filmed over the last few years (the newest one is coming to theaters in December 2022), Moore has put on a decent amount of weight and muscle to reprise his role as Dr. Norm Spellman.


Joel David Moore’s Workout Routine

As he trained and bulked up for Avatar 2, Joel David Moore worked hard to put on muscle mass, so his character’s physical appearance depicted him as an authentic member of the Na’vi tribe.

While we don’t know the plot of the new Avatar film, it’s safe to assume Dr. Norm Spellman will be spending significant time on Pandora, and he needed to look the part.

Joel David Moore spent much of his prep for the role doing strength training workouts to pack on muscle in his upper body.

Here is the Joel David Moore workout routine:


Monday – Run

Joel David Moore starts off the week with a 3 to 4-mile run outdoors.


Tuesday – Upper Body Strength Training

On Tuesday, Joel is in the gym training his upper body. His goal with strength training is to achieve hypertrophy as quickly as possible, and resistance training is an effective way to get the results he is after. Here’s a program he is likely to do:

  1. Deadlift (4 sets, 5 reps)
  2. Chin-up (3 sets, rep til failure)
  3. Renegade row (3 sets, 8 reps)
  4. Dumbbell row (4 sets, 8 reps)
  5. Bench press (4 sets, 8 reps)
  6. Chest fly (3 sets, 8 reps)
  7. Side plank (4 sets, 8 reps each side)
  8. Front squat (4 sets, 8 reps)
  9. Push up (4 sets, rep til failure)


Wednesday – Yoga

On Wednesday, Joel David Moore gives his muscles a break from the gym and gets a good stretch in a yoga class.


Thursday – Core Workout

On Thursday, Joel David Moore completes an intense ab burner to sculpt his core. Here’s a program he might do:

  1. Reverse crunch (3 sets, 10 reps)
  2. Plank (3 sets, hold for 1 minute)
  3. Side plank (3 sets, 10 reps each side)
  4. Dumbbell pullover (3 sets, 10 reps)
  5. Leg raise (3 sets, 10 reps)
  6. Russian twist (3 sets, 10 reps)
  7. V-Sit (3 sets, 10 reps)
  8. Deadbug (3 sets, 10 reps)


Friday – Arms

On Friday, Joel David Moore does an arm workout to keep his biceps, triceps, and shoulders looking shredded. Here’s an arm burner:

  1. Skull crusher (3 sets, 12 reps)
  2. Inverted row (3 sets, 8 reps)
  3. Pull down (3 sets, 12 reps)
  4. Barbell curl (3 sets, 12 reps)
  5. Tricep pushdown (3 sets, 12 reps)
  6. Reverse bicep curl (3 sets, 12 reps)
  7. Preacher curl (3 sets, 12 reps)
  8. Bench dip (3 sets, 8 reps)


Saturday – Cardio

On Saturday, Joel hits the gym and performs a few cardio exercises. He may do any of the following:

  1. 10-minute warm-up on the treadmill
  2. 30 minutes on the elliptical
  3. 10 minutes with battle ropes


Sunday – Yoga & Stretching

Joel David Moore takes Sunday to rest, stretch, and hang out with his family. If he has any sore areas, he may use a foam roller to ease tension and relieve any pain.


Joel David Moore’s Diet 

During training, Joel David Moore was eating to bulk up as much as possible for his role as Dr. Norm Spellman. Therefore, he ate a lot of lean protein, healthy fats, and starchy vegetables. He also incorporated complex carbs, like oats, whole wheat bread, and brown rice.

Moore doesn’t indulge much in any cheat meals or snacks. He tries to eat mostly clean and fuel his body with what it needs to build muscle. 

Here is Joel David Moore’s diet:


1. Breakfast 

  • Bowl of oatmeal with berries
  • Banana with peanut butter
  • Black coffee
  • Protein smoothie


2. Lunch 

  • Grilled salmon
  • Baked sweet potato
  • Brown rice


3. Dinner 

  • Grilled chicken kabobs
  • Quinoa with peppers, onion, and corn
  • Half an avocado



To gain muscle mass and keep his energy up in the gym, Joel David Moore likely took a few supplements to help him achieve his fitness goals for Avatar. Here are a few he probably used:



It’s clear that Joel David Moore has what it takes to carry his characters throughout a film series with his authenticity, acting chops, and directorial skills. He may forever be the supporting role now, but it suits him.

As Joel put on major muscle mass for his role in Avatar, we’re excited to see where this role takes him and his career. From the villain in Grandma’s Boy to the skinny nerd in Dodgeball: A True Underdog Story, he’s turning over a new leaf in this role and we know he will make an excellent protagonist in the Avatar series.

What do you think about Joel David Moore’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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